Supplements for The Vegan

Supplements for The Vegan

Marine City Chiropractor Discusses Supplements of Consideration for The Vegan


Here are the most important nutrients that you may need to supplement with while on a vegan diet.

Vitamin B12



Too little vitamin B12 can lead to anemia and nervous system damage, as well as infertility, bone disease and heart disease.

The only scientifically proven way for vegans to reach sufficient levels is by consuming B12-fortified foods or taking a vitamin B12 supplement. B12-fortified foods commonly include plant milks, soy products, breakfast cereals and nutritional yeast.

Vitamin D is a fat-soluble vitamin that helps enhance the absorption of calcium and phosphorus from your gut. This vitamin also influences many other bodily processes, including immune function, mood, memory, and muscle recovery.




Long-Chain Omega-3s

Omega-3 fatty acids can be split into two categories:


Long-chain omega-3 fatty acids: This category includes eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are not technically considered essential because your body can make them from ALA.

Long-chain omega-3 fatty acids play a structural role in your brain and eyes. Adequate dietary levels also seem important for brain development and preventing inflammation, depression, breast cancer and ADHD.

Plants with a high ALA content include flaxseeds, chia seeds, walnuts, hemp seeds and soybeans. EPA and DHA are mostly found in animal products such as fatty fish and fish oil.

Getting enough ALA should theoretically maintain adequate EPA and DHA levels. However, studies report that the conversion of ALA to EPA may be as low as 5%, whereas conversion to DHA may be near 0%.


Minimizing your intake of omega-6 fatty acids from oils such as corn, soy, safflower, sunflower and sesame, as well as making sure to eat enough ALA-rich foods, may further help maximize EPA and DHA levels.





Too little iron can lead to anemia and symptoms such as fatigue and decreased immune function.


Vegans with a low iron intake should aim to eat more iron-rich foods, such as cruciferous vegetables, beans, peas, dried fruit, nuts and seeds. Iron-fortified foods, such as cereals, enriched breads and some plant milks, can further help.

Also, using cast-iron pots and pans to cook, avoiding tea or coffee with meals and combining iron-rich foods with a source of vitamin C can help boost iron absorption.


Unnecessary intakes of supplements such as iron can do more harm than good by damaging cells or blocking the absorption of other minerals from your gut. Extremely high levels can even cause convulsions, lead to organ failure or coma and be fatal in some cases. Thus, it’s best not to supplement unless truly necessary.

Vegans not getting enough iron from their diets should consider fortified foods or a supplement. However, overly high levels can be harmful and iron supplements are not recommended for everyone.



Plant sources of calcium include bok choy, kale, mustard greens, turnip greens, watercress, broccoli, chickpeas, calcium-set tofu and fortified plant milks or juices.

However, studies tend to agree that most vegans don’t get enough calcium.

More research is currently needed to evaluate how meatless diets affect daily calcium requirements. However, there is evidence that vegans consuming less than 525 mg of calcium tend to have an increased risk of bone fractures.

Vegans consuming too little dietary calcium should consider taking a daily supplement.



Zinc is a mineral crucial for metabolism, immune function and the repair of body cells.

An insufficient intake of zinc can lead to developmental problems, hair loss, diarrhea and delayed wound healing.

Few plant foods actually contain zinc. Moreover, zinc absorption from some plant foods is limited due to their phytate content.

While not all vegans have low blood zinc levels, several studies have shown that vegetarians — and especially vegans — have lower zinc intakes and slightly lower blood zinc levels than omnivores.



Vegans unable to reach the zinc RDA should first focus on adding zinc-rich foods to their diets. Those with low blood zinc levels should consider adding a daily supplement.

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